Easy Chest Muscle Exercises to Do at Home

How to grow chest muscles generally involves alternating between three chest exercises namely bench presses completed in the flat, incline and decline positions.

However, to maximise the results you can do several chest exercises that are easier and less strenuous.

In fact, combining your exercises means you’re working your chest from more angles than just doing a simple bench press.

How to grow chest muscles by combining several exercises can in fact accelerate the desired results.

Having firm and large chest muscles is believed to be able to support the appearance, this makes many men want to do various ways to be able to get the chest muscles to their liking.

What are the Benefits of Chest Muscle Training?

Building chest muscles has many benefits, both in terms of health and physical appearance.

Here are some of the main benefits of building chest muscles.

Improves physical strength, as the exercises performed when building the chest muscles will affect activities such as pushing, lifting, or pulling objects.

Produces better posture, as the movement exercises in the chest area can provide a balance between the front and back muscles of the body.

Improves metabolism, as the movements in training the chest area will burn a number of calories and require energy.

These two things will increase metabolism, which plays a role in regulating body weight.

Improves heart health, as movements that involve the chest muscles correlate to heart movement.

How to Build Chest Muscles?

How to build chest muscles can be done with movements that involve the chest area.

These movements can be done constantly every day or combined so as not to cause boredom.

Some movements that can be chosen to build chest muscles include plank, push up, weighted push up, rotation push up, commando push up, chest press, and chest fly.

In addition to doing exercise movements to build these muscles, you are advised to balance it with the consumption of certain foods for muscle intake such as protein foods.

Choosing this food intake is a way to enlarge the chest muscles.

Enlarging your chest muscle mass will certainly make it easier for you to shape it by doing the movements mentioned.

What are the Exercise Moves for Chest Muscles?

Here are some simple chest muscle exercises that you can do at home or at the gym.

Plank

This move can be done by beginners who want to build their chest muscles.

You just need to do a face-down position, then make both arms and the tip of the foot as a body support.

Hold this position for a few counts.

Do every 5-10 ten sets in a day. Each set consists of 30 to 60 counts or seconds.

Push Ups

The next easy movement as a way to build chest muscles is to do push ups.

In a face-down position, hold the body mass with both hands positioned shoulder-width apart.

Perform up and down movements.

This push up movement can be repeated in several sets.

You can set yourself how many counts are done in one set.

Weighted Push Up

The next movement that you can practice as a way to enlarge your chest muscles or shape them is to do push ups with additional weights.

You can use simple items as weights on your back.

For example, put some books in a bag. Use the bag while doing several sets of push ups.

Read More : How to Bulk to Increase Muscle Mass and Strength

Rotation Push Up

If you’ve been working on your chest muscles with regular push ups, rotation push ups can be your next muscle-building challenge.

You only need to do the usual push up movement.

After doing one push up in the top position, raise one hand and hold it for a few seconds.

Do this movement alternately in several sets.

Commando Push Up

This movement has the same basis as the plank plus a variation of lifting one hand.

Perform this movement by lifting your hands alternately in the span of 1 minute.

Chest Press

Movements to train the chest muscles can also be varied with chest presses.

You need 2 dumbbells of the same weight to do it.

Position the body in a lying condition and both hands holding dumbbells.

Widen the position of the hands and do the movement of pushing the dumbbell up and down in several counts.

Chest Fly

The last movement that can help train your chest muscles also uses dumbbells.

The trick, make a straight body position with both hands holding dumbbells.

Do an open hand movement like flapping wings.

Repeat this movement several times in several sets.